Don't Dunk Those Donuts

Overview

You're about ready to dunk your donut into a cup of hot, steaming coffee, but, cue the scary music: Don't do it. Donuts are loaded with sugar and trans fat, which aren't good for your heart or your waistline. The fried confections don't supply an impressive amount of key vitamins and minerals either. While the occasional donut isn't likely to hurt you, regularly making them part of your diet might.

How Much Sodium Is in a Lemon Donut?

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You wouldn't think that donuts would contain sodium because they taste so sweet and sugary, but a lemon donut does have some. A lemon donut from a chain donut shop has between 135 and 150 milligrams of sodium lurking among all that frosting and cake. To protect the health of your heart and keep your blood pressure low, limit your sodium to 2,300 milligrams or less a day, unless your doctor has advised you otherwise.

How Many Carbohydrates Are in a Plain Donut?

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Carbohydrates have gotten a bad reputation and are blamed for causing weight gain, but you actually need carbohydrates for energy. Before you jump for joy, there is a catch: You should get your carbohydrates from nutritious foods such as whole grains, fruits and vegetables. So, yes, a plain donut will give you energy, but the 24.6 grams of carbohydrates in a medium-sized donut don't contribute much to your health. Opt for a whole-wheat bagel with low-fat cream cheese instead for more nutritious carbohydrates. If it's the sweet taste you're craving, sprinkle ground cinnamon on the cream cheese or layer it with fresh peaches.

How Much Sodium Is in a Pack of Donuts?

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When you find yourself at the convenience store for a quick breakfast, you might be drawn to the packages of donuts, but aside from the fat, calories and sugar you'll consume, you'll also get a surprising amount of sodium. A package of mini donuts contains six of the treats, and if you eat them all, you'll consume between 250 and 360 milligrams of sodium, depending on what flavor you've chosen. If you must have the donuts, stop at two or three to reduce how much sodium you eat.

Is There a Little Fiber in a Breakfast Donut?

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The good news is that a breakfast donut does have a tiny amount fiber, but the bad news is that it's not the healthiest kind of fiber. Donuts are usually made with refined white flour, which doesn't contain a significant amount of fiber. A plain donut gives you 0.9 gram of fiber. If you have a chocolate glazed donut, you still only get about 0.9 gram of fiber. Have a donut made with whole-wheat flour, which is a more nutritious way to get your fiber, and you'll get slightly more of the nutrient. Too bad you can't get whole-wheat donuts many places except perhaps health food stores. Have a slice of whole-wheat toast, a whole-grain English muffin or a whole-wheat bagel instead, each of which contain more high-quality fiber. The fiber in nutritious whole-grain foods digests more slowly, which helps keep you full for longer than refined grains. High-quality fiber can also reduce your cholesterol level and improve your digestion, which the small amount of fiber in traditional donuts isn't as likely to do.

How Much Protein in Mini Powdered Donuts?

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That package of mini donuts is calling to you, and if you give in and splurge, at least you'll get about 4 grams of protein. That's only if you eat all six of the donuts in the package though, which will also mean that you eat too much fat and calories. Choose more nutritious foods to get a healthy dose of protein in your morning meal. Have an egg-white omelet with low-fat cheese or an egg sandwich. If it's the sweet taste you're craving, spread protein-rich almond butter on a slice of cinnamon raisin toast.

Number of Carbohydrates in One Raised Donut

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The number of carbohydrates in a raised donut depends on what size you have. A large, raised donut clocks in at about 38 grams of carbohydrates while a small raised donut has 15.7 grams. If you're particularly hungry and go for the jumbo raised donut, your carbohydrate intake will reach a whopping 61.8 grams. Carbohydrates aren't necessarily the bad guys; it's where you carbohydrates come from. The donut will give you a burst of energy, but only for a short time. Have whole grains and fresh fruit instead, and you'll have plenty of energy for several hours.

Are Donuts Fattening?

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Donuts contain fat and sugar, both of which contribute to weight gain. The average donut also contains between 200 and 350 calories, which averages out to about one-tenth or more of your total calorie limit for the entire day. You're doing well if your donut only contains about 9 grams of sugar, such as the average cake donut. Most donuts contain much more sugar with as much as 30 grams per serving. Most of the 10 to 25 grams of fat in a donut are in the form of saturated and trans fats, both of which can cause weight gain and lead to heart damage.

Are There Healthy Donuts?

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There are donuts that are better choices than others, but donuts can't be considered a regular part of your healthy eating plan. A cake donut is lower in fat, calories and sugar than a donut bursting with sugary fruit filling or glazed with a thick layer of chocolate, but they aren't nutritious. Donuts don't supply essential nutrients, such as calcium, iron and vitamin C, to offset their unhealthy components. Go ahead and have a donut once in awhile. Just don't make them your go-to when you are in a hurry and need to grab a quick breakfast.

Can You Lose Weight While Eating Donuts?

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For every 3,500 calories you burn, you'll lose 1 pound. It doesn't matter where your calories come from or how you burn them; to lose weight, you must take in fewer calories than you burn. If you include donuts in your reduced-calorie eating plan, you'll probably lose weight, but you might also be lacking in certain vitamins and minerals. Make the majority of your weight-loss diet low-calorie, nutrient-dense foods such as fruits, vegetables, lean meat and whole grains. You'll shed excess weight and improve your quality of health.

Do Donuts Ruin Your Diet?

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A donut here and there won't ruin your diet, but eating them regularly can. If you eat a donut for breakfast every morning, you've already consumed a large portion of your daily sugar and fat limits. Swap that donut for a bowl of whole-grain cereal with a banana or a serving of oatmeal with fresh berries. You'll get vital nutrients, and you'll keep your intake of sugar and fat much lower.

About the Author

Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.